What to eat after exercise? Nutritionists recommend convenience store "protein fiber meals" that can help build muscle and reduce fat

Were you bored from the epidemic prevention work recently? Is there going to be a wave of retaliatory campaigns? Following the exercise craze, many businesses have launched protein-fortified meals. Recently, a well-known convenience store and sports nutritionist have jointly launched a "protein fiber meal". In addition to claiming to supplement protein, it also adds super barley rich in dietary fiber. We have previously introduced Super Barley in the Good Food Class, and this time we will analyze the protein and fiber meals in this convenience store to see if they are suitable for athletes!

Sports people need to eat enough dietary fiber and resistant starch to achieve the goal of weight loss

The amount of activity has dropped significantly during the epidemic prevention period, so of course we need to use exercise to burn calories after the lockdown is lifted!

The survey also pointed out that the purpose of most people exercising is to burn calories and make themselves lighter, and taking in enough dietary fiber and supplementing with resistant starch are the tips to achieve the goal of losing weight!

Dietary fiber and resistant starch not only provide a feeling of fullness, but also produce short-chain fatty acids through fermentation by bacteria in the digestive tract, thereby regulating appetite and helping to control calories!

Super barley is a functional barley that contains nearly 22% dietary fiber and 3% resistant starch!

Its dietary fiber is 5.4 times that of brown rice, 2-3 times that of ordinary barley and glutinous wheat, and its resistant starch is 4 times that of pearl barley, which gives super barley many health benefits.

A 2019 animal study found that super barley can increase the content of short-chain fatty acids in the intestines.

In addition, the amylase gene of super barley is suppressed (note: caused by breeding rather than genetic modification), making the starch content of super barley half that of ordinary barley and nearly 20% less than that of glutinous wheat.

This gives super barley a lower glycemic index (50 for super barley and 77 for regular barley) and glycemic load (10 for super barley and 25 for regular barley).

Therefore, adding super barley to fresh food can indeed help athletes supplement the insufficient dietary fiber intake in daily life and make the diet healthier!

Nutritionist explains protein and fiber meals in convenience stores

The "protein fiber" meals currently launched by convenience stores for athletes not only claim to use super barley, but also claim to have adjusted the nutrient ratio in cooperation with nutritionists. The Good Food Class team has analyzed the nutrients of the following meals and shared with you the advantages and disadvantages of these meals!

1. Staple food bento (roasted chicken risotto, roasted chicken pesto noodles, chicken thigh steak lunch box): suitable for athletes who want to gain muscle as a main meal

Calories: The calories of these bento boxes range from 450 to 700 calories. If used as a snack to supplement sports, it is a bit too much, so it is recommended to eat this as a "main meal" rather than a snack.

Protein: About 20-27 grams, which meets the protein needs of boys for muscle building.

Carbohydrate to protein ratio: The ratio of carbohydrates to protein is 2-4:1, which is more suitable for people who want to gain muscle.

When to eat: during meal times, such as after work and exercise.

2. Light meals (hamburgers, rice balls): suitable for light supplementation before and after exercise

Calories: Approximately between 170-310 calories, which is not high in calories. Because of its relatively small size, it is suitable for eating as a snack or "quasi-meal" before and after exercise.

When to eat: To fill the stomach, for example, if you feel hungry before exercise but will have a full meal after exercise, it is suitable to eat before exercise.

3. Salads (noodle salads): suitable for people who exercise to lose weight

Calories: The calories are about 240 calories, which is a light meal.

Carbohydrates: Only 4 grams, and some of it is dietary fiber, so it is a low-carb choice.

When to eat: To fill the stomach, for example, when you finish exercising and it is already past 9 o'clock but you are still a little hungry, it is suitable to eat this kind of salad to supplement some calories without being too burdensome.

The products launched by the convenience store this time are all "meals". According to our dining habits, they need to be paired with drinks. It is recommended that those who want to gain muscle can pair them with "chocolate milk", "half-sugar soy milk", etc.

It replenishes carbohydrates and protein at the same time. If you want to lose fat, you can pair it with "sugar-free American coffee" or "fresh milk", which can replenish protein and reduce carbohydrate intake.

Taiwan has the second highest density of convenience stores in the world. They can be found at almost every alley and next to a gym. Food can be purchased at any time. In a 2014 survey, 77% of people who eat out use convenience stores as their main source of meals.

Therefore, I am very happy to see convenience stores launching fresh food that prioritizes health, to help consumers get more nutrition, such as supplementing dietary fiber, protein, etc.; and with clean labels that reduce food additives and fresh food with reduced sodium, which is less burdensome, so that people who eat out can get healthier and more nutritious meals!

This article comes from Good Food Class

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